Chef's choice healthy dishes

Terra Organic Farmer’s Salad courtesy of Chefs Press

Terra Organic Farmer’s Salad courtesy of Chefs Press

Terra Organic Farmer’s Salad courtesy of Chefs Press

One of the hardest parts of sticking to that resolution and shedding winter weight is eating out. When you shop at farmer’s markets and craft homemade meals, you control where your food is coming from and can monitor proper nutritional intake. But let’s be honest, rarely is there enough time in the day to work, workout and prepare a thoughtful dinner. When your refrigerator is dangerously low and hunger strikes, stay strong and follow our guide to the rightSan Diego restaurants.

You can save time, revive your social life and eat out while slimming down, as long you order smart dishes off local menus that emphasize fresh, organic and nutritious ingredients. To help give you a head start in the New Year, I asked ten San Diego chefs for the Insider scoop on their healthiest menu items. Cut the bad calories and keep all the flavor with savory dishes from Alchemy, Sea Rocket Bistro, C Level, Solace & The Moonlight Lounge, Terra and more local eateries.

Chef Ricardo Heredia dishes on his nutritious entrée: “When I talk about health I like to bring up two points. One is balance, most people try to eliminate certain properties in their diet to promote health. I believe that you must have an understanding of balance with what you eat to maximize the nutrition and most importantly the absorption of these nutrients to the body.

The other factor to me is a healthy planet. The conservation of our oceans and land are a huge impact in the ingredients we use and overall composition of a dish. I chose this dish based on both of those factors. Pacific Yellow Tail is a highly migratory species and thanks to international efforts and conscience fishing methods this species is sustainable. The nutritional factors in both mussels and tuna are beneficial. High in thiamin, riboflavin, omega 3’s, zinc, manganese, selenium and B12, this is an ideal protein for health conscience individuals. We serve this dish with potatoes, carrots, miso, seaweed and an interesting version of edible sand - a mixture of dried shrimp and a tapioca derivative, to give it a distinct flavor profile and balanced nutritional value. This dish is light yet fulfilling and hopefully nice to look at."

The Dish: Uni Shooter or Live Sea Urchin served with lavender sea salt and lemon

Partner and Chef Chad White encourages you to stay healthy by sticking to locally caught seafood. Oh and there are a few other benefits in the bedroom and beyond, too. “Our Uni Shooter is a fun and healthy dish and a good way to become acquainted with the magic of locally caught sea urchin,” says Chad White. “Fun fact: The edible portion of the urchin is its gonads. I personally think it's a natural aphrodisiac (watch out, oysters). It's fun, it's sexy and all the cool kids are doing it.

Also, it's quite possible the thrill of eating something new (and primal) releases endorphins which, some might say, helps you develop strong malves (man calves) – not on women, though. Sea urchin is low in calories and fat and contains Omega-3 fatty acids. It's low on the food chain, making it healthy not just for our bodies (it contains fewer contaminants than tuna and other fatty ocean fish), but also for the environment. Guests can also order the whole urchin served as it’s saying its goodbyes with lavender salt and a wedge of lemon. Our motto at Sea Rocket Bistro: it don't get no fresher than alive. Don't be nervous; our fresh sea urchin draws people to its blessed altar.”

Chef Deborah Scott dedicates an entire section of her menu to healthy, all-natural dishes designed for realistic diets. The Fuel for a Healthier Lifestyle Menu boasts three dishes and is served all day and night at C Level. But to Chef, this is old news: "We've had this section on our menu for years! The Everything Crusted Ahi & Healthy Skirts are top sellers, sensational. The idea is that they are not as much dietetic as made of healthy, all-natural ingredients. As the mission statement on our menu states, it is part of my goal for a healthier lifestyle. Most ‘diets’ are unrealistic and restrictive, which means that most people will abandon them. This part of the menu gives our guests healthier choices. They still contain calories of course, but they are healthy calories."

The Dish: Toasted Quinoa with house made fresh ricotta, roasted fall veggies and garlic vinaigrette

Owner and Chef Matt Gordon strives to make healthy food fun at both of his San Diego restaurants, Urban Solace in North Park and his latest, Solace & The Moonlight Lounge in Encinitas. Hear it best straight from the source: “I love this dish because it's packed full of really ‘good for you stuff’ but it really just tastes fantastic! It has a huge variety of flavor and texture, with handmade ricotta to balance the earthiness of the quinoa and sweetness of the roasted veggies, some of which we actually grow ourselves. What could be better than that?"

Owner and Chef Jeff Rossman explains why this sustainable salad wins, every time: “Our Organic Farmer's Salad is a winner in the way of healthy and delicious. It's a blend of locally-grown (San Diego-grown, in fact) organic mixed field greens and other fresh picks, selected chef's whim, topped with kaffir lime vinaigrette. It's one of several gluten-free options on our menu and, while it's a salad, munching on it is like eating candy. All elements of the salad are locally sourced and contain no pesticides, making it an extremely healthy option for our guests, and the vinaigrette is house made without preservatives. Greens and other produce that are grown locally have the highest health contents, because they're fresher, having traveled less to get to your plate and, subsequently, into your mouth.”